Home » Train

Category: Train

New Baseball Program

Want more out of your baseball game? I know I did. I might have lost my chance, but you know what they always say, learn from your mistakes. I sure have, and I want you to learn BEFORE your mistakes.

If you have the skills and talents to go far in baseball, I want to give you the tools to go further. If you think you are strong, I want to help you be stronger.

I know far too well what it feels like to head home early in tournaments. Believe it or not, in high school I was in the section finals (one win away from state) two times. Both times we lost. It felt horrible the first time, and the second time I just about hung my glove up for the last time because of the anger that was inside me. I relive that game ever too often in my head, thinking of all of the ways that me and my teammates could have been the ones dogpiling at the end of the game. If you are wondering, we lost the game in the bottom of the 8th inning on a walk-off.
Sadly, I have a video of it…(haven’t decided if I want to show you that just yet)
My goal for you, after reading this book, is to be able to have the tools needed to hit that ball 50 feet OVER the fence. Whether you are in high school, college, or training to go pro, this workout program WILL and DOES work. They say to study successful people and do what they do. This whole program is based on taking a mix of professional baseball players’ workout regimens, and combining them to create the ultimate army of baseball players.
Before getting into the program, I want you to know where I am coming from and why I am writing this baseball workout program. I truly want to help you. I want to make sure you don’t make the same mistakes I did that cost me a state tournament experience and POSSIBLY MY BASEBALL CAREER.  I made (big picture) mainly two mistakes:
1) I skipped leg day (mostly from the fear of not really knowing how to “do” leg day) 
2) I didn’t work my arm into shape the way that a baseball player should
I went to a very small high school. It was a class of about 45 (23 boys) students. Ten of those (almost half of the guys) were on the baseball team. The good thing about being a small school is that we didn’t have to be as big and strong as the bigger schools were. The bad thing about that was that we weren’t big and strong.
Our coach gave us a workout program the summer before our senior year. It included three different workout days: upper body, lower body, and a mixed day. It was probably the most basic workout program you can get, but it was good for beginning lifters. I had been “lifting” at home ever since 9/10th grade, but I didn’t know a lot or use very heavy weights. I also didn’t work my legs because the girls don’t see those on the basketball court or at the beach, right? The consequences of not working my legs was a loss in batting power and probably a lower batting average. In my defense (not an excuse), I did sprain my ankle prior to my senior basketball season, which halted any weight training for a couple of months, and by the time my ankle was mostly healed, it was too late to build up muscle before the baseball season started.
The program we had also did not focus on our throwing shoulder or shoulder blade/back muscles. It had shoulder workouts, but not ones specifically for throwing. We also were not taught dynamic stretching, which has been found in many studies to get better results than static stretching prior to sports events. The consequences of this for me was a throbbing arm after every game during my senior year. I lost a lot of arm strength and was not as good of a shortstop as I had been known to be in the past.
Baseball wasn’t much fun for me during or after my senior year. I want baseball to be fun for you, and I want you to be able to play healthy until YOU make the choice to quit. Now accidents and injuries sometimes happen that you really can’t do much to prevent, but in my case it could have been prevented.
This program will focus on three things:
1) Stretching prior to AND after workouts and throwing
2) Full body muscle strengthening (including arm-targeting workouts and exercises)
3) Speed and agility training
Let’s get into it. We will start of with stretching: when and how to do it.
DYNAMIC STRETCHING 
Contrary to common belief, baseball is not a slow or lollygagging sport. I’m sure I don’t have to tell you that. Explosiveness, power, acceleration, and agility are all better suites for baseball. The swing needs speed, power, quickness, and control. Pitching takes balance, speed, and control. For fielding, agility, speed, strength, and balance are all a must to excel at the sport.
We can’t use that speed, power, quickness, control, balance, agility and strength if our muscles aren’t properly warm and loosened up. As I stated a bit earlier, dynamic stretching is very important to getting our bodies ready for exercising, working out, and performing during games. Stretching afterwards is also important, but should we stretch the same way before and after working out? Absolutely not.

Run Faster – Workouts and Tips That WILL Help You Be the Fastest You Can Be

Running is useful in almost any sport. Running fast is even more important in any sport.  I’ve heard a lot of people talk about speed as a purely genetic thing. While genetics do play a role in speed, it is not everything. I believe that genetics give us a base of our speed, then we can make the most to add to that.

I am going to show you how to add to your current speed. Whether you need to lose weight, tone up, or attain better form, I am here to help. I recently wrote an article on the controversy of whether or not bigger legs make you run slower. To sum that up, yes, bigger legs can make you run slower, but it depends on how you counteract that extra weight you are adding. I realize I could have left a lot of readers asking, “Well how exactly do I do this?”, and that is the reason for this article.

I am basically going to just list off a bunch of cool stretches, workouts, exercises. I obviously don’t know what you are working for, so you pick and choose from the workouts. I thought about making a running workout routine, but it would be very difficult, not knowing your schedule, current running ability, and how far you want to go. I will warn you, because I am telling you to pick and choose, don’t cut yourself short. If you think that doing all of these will help you, then do all of them. Give yourself your best.

 

Stretching: This is key no matter what workout or exercise you are doing. As I go about my days, I always hear people reminding and talking to each other about stretching before lifting weights or playing a pick up game of football. While I would agree with stretching before activities, I mostly only like dynamic stretching before activities. Static stretching (holding for 30+ seconds) should almost always only be done after workouts or during another time. The key to static stretching is making sure your muscles are warm before performing the stretches. Not doing so will probably only harm you.

If you want to know more about dynamic vs. static stretching, check out Static vs. Dynamic Stretching.

Dynamic Warm-up (before workouts/running): 

-Warm up jog: Make sure not to just start running right away. If you are coming from sitting in school or a desk all day and then start running full speed, you are in for some trouble.

-Hip circles: Place your hands on your hips, standing up straight. Rotate one of your hips in a clockwise pattern. After 10 rotations, switch to the other leg. Now go in a counterclockwise rotation for the same time.

-Walking lunges: Just how they sound. Take a step forward and drop the back leg’s knee to the ground. Lift up that back leg and step forward, dropping the other leg’s knee to the ground.

-Monster Walk (Frankensteins): Stand up straight and don’t bend your back during this dynamic stretch. Keeping your leg straight, kick it up in the air. As you kick up in the air, reach out to touch it with the opposite hand. Bring that leg down and kick the other one up, keeping it straight, and touch it with the opposite arm. Repeat.

-Leg Swings: Find a wall and place both hands out on it. Place one foot back. Swing the other leg side to side (in the direction of each hip).

-Butt Kickers: Jog slowly kicking your feet up to your butt.

-High Knees: Jog slowly kicking your knees up to the sky.

 

Parachute Running:

AGPtek® 56 inch Speed Training Resistance Parachute Running Chute Power (Large)

Since the first time I saw this, I’ve thought it was the coolest thing ever. The best feeling is using these parachutes to train, running as fast as you can. After using the running parachutes, you take them off and try running without them. You feel like a cheetah. The added resistance is great for getting faster. It makes you exert that extra energy you normally wouldn’t. You grow muscle needed to run fast, as well as strengthening your stabilizers.

 

Strengthen up those glutes: The most underrated muscle for ALL sports (and I mean all) in general is the buttocks. I don’t say that to be funny or just to say something out there to gain attention. I really mean it. Think about where all that power comes from in a baseball players swing. How about when a football player jolts at the quarterback to tackle him. And yes, running too. We need it to get that explosive start. It also helps so that not all of the stress is on the other muscle of our bodies because our glutes can’t handle it in long distance runs. Alright, enough talking here’s some workouts:

Barbell glute bridge: Lay on your back, knees bent up, feet flat on the ground. Place a barbell with whatever weights you feel across your body (right above hip area). Push your butt up towards the sky (or ceiling since you’re probably in a gym), go as far as you can and hold at the top for a second. You can do these for power and for endurance.

Single leg glute-bridge: This is for those of you who don’t have access to a gym or barbell. It’s the same thing as the barbell glute bridge, but only use only leg to push up.

Downward facing balance: You are going to need a balance ball for this one. Lay on your groin region on the balance ball with your hands on the ground. Slowly lift your feet towards the sky and hold for 5-10 seconds. Slowly bring your feet back to the ground and repeat.

Kneeling jump squat: You can use a barbell for this one or just bodyweight. Begin kneeling on the ground with your butt up. Bring your butt down to your feet and burst up, generating enough power to get on your feet. Finish the squat upwards.

Hip extensions: Use a resistance band for this one. Place it around your ankle and also under a door or similar. Push out to the side slowly and back in.

 

Fix your running form: I am not going to get into whether or not heel tapping is good or not, because really it doesn’t matter all that much. Too much can be a bad thing, and too little can be as well. The main strategy I will push is that each step you should land underneath your body. Don’t land your foot too far forward or you are slowing yourself down, literally.

While I don’t want to be completely useless and the bearer of bad news here, I will tell you a little secret: there is no secret formula that everyone can use to run faster. I have given you some things to experiment with. It all depends on your flexibility, strength, and the number of steps your taking…and about 50 other factors. Experiment with taking quicker strides. Try keeping your feet under your body as you hit the ground. Try keeping your shoulders and head up. And contrary to popular belief, try hunching over a little more (probably more for power strides or sprinters).

I really don’t like it when somebody tells someone they could run faster if they just do one of these simple magic tricks. It may be because I am biased. I have “terrible” running form. I am hunched forward, I squeeze my hands, my elbows are bent more than 90 degrees, and there is probably more you could judge my form on. Yet I am still fast. I have not done a ton of experimenting with my running form, but when I do I always end up going straight back to the way I know because that’s the way I am fastest.

 

Strengthen up your core: Your core, along with your glutes, is so important to being the fastest you. We use an ab and core workout that is good for really anything. It doesn’t just focus on the abs, but the core as a whole. Try the Ab and Core Workout – Great for Building a Strong Core and Six Pack.

Resistance Training: Similar to the parachute, resistance training will help you drastically improve your running speed. You are exerting so much energy doing resistance training exercises. When you finally take off the resistance trainer, you feel amazingly light. It gets so much easier every time do it. These are best done with a partner.
SKLZ Recoil 360 Degree Resistance Trainer with Free SKLZ Carry Bag

 

Sprint Drills After Leg Day: This video explains it pretty well:

 

Need help deciding which running shoes to buy? Here’s a good start:

Nike Men’s Free 5.0+ Running Shoe

Mizuno Men’s Wave Evo Ferus Running Shoe,Yellow,11.5 D US

Topo Athletic Fli-Lyte Road Running Shoe – Men’s Black/Mango 12

Altra Men’s One 2.5 Running Shoe

Strengthen Your Hip Flexors – Perform Better Squats





In case you were wondering how I come up with topics to talk about, such as having weak hip flexors, most of them come from either my interests or my former experiences. This hip flexor problem is just one of many Habits That are Probably Hurting Your Workout Routine.

I starting squatting (with not the best form I might add) and after a month or two I noticed some pain in the hip/groin region. My legs starting shaking as I went up in weights, and I felt unbalanced and unstable.

Something was not right, so I did some research. Turns out a lot of people had been having this trouble. And also, it turns out that not a lot of people work out their hip flexors, making them weak. I’m sure this is common in a lot of beginners Just Starting to Workout. Think about that, one of the main pivot points in the squat, the hip region, is weak. You can guess how that might turn out.

I was lucky. I ended up spraining my ankle as the hip flexor pain got worse, causing me to stop squatting and leg exercises in general. The three months I was out gave me time to research how to strengthen my hip flexors and make sure that I didn’t go in and make the same mistake twice. There was workouts I found to strengthen the hip flexors, some better than others. The best workout I found was going to the local gym and using their machines.

If you are interested in buying a machine to help fix this problem, or to make sure you don’t run into this problem, look into some of these below. If not, scroll down a bit for some exercises.

 

Body Solid Multi Hip Attachment For Fusion Gym

Inflight Multi-Hip Machine

Champion Selectorized Hip Flexor Machine

 

To Fix Your Hip Flexors:

1) Roll them out. If you have never messed with your hip flexors before, they are probably pretty tight and frozen at the moment. Using really any type of roller, loosen them up daily. If you don’t have a roller, I suggest one of these:

2) Stretch. The best stretch for this is probably the kneel. Go on one knee with your other foot forward and bent. The knee on the ground should be behind your butt. With the knee that is on the ground, lift your foot up towards your butt, keeping your knee on the ground. You should feel the stretching in that hip region.

3) Build it up. Try floor slides. Find something that will slide nicely on the ground you will be using. I sometimes just use old textbooks. Go on all fours and place whatever you are using (textbooks?) under your feet. Keep your hands firm on the ground throughout the exercise. Move your feet forward and back continuously every other (right foot going forward as left foot moving backward and vice versa).

Obviously, there are more stretches and exercises for the hip flexor problems you may be having, but the main goal of this was to make you aware of why you might be feeling pain in your squats. Remember to stretch out before and after lifting as well. I always like to do some running in place or jumping jacks before lifting to get my blood pumping. You do what works best for you!

15 Minute Daily Workout Routine – High Intensity Full Body

Now I know there will be a lot of doubters and naysayers out there that will deny that you can build much muscle working out for only 15 minutes per day. I am here to prove you wrong. This workout is high intensity and works most of the major muscles in the body.

The great thing about this workout is that you can do it at home! No weights needed!

*Note that max repetitions does not mean do them as fast as you can. It simply means to do them with good form until the time is up.

Do this daily and within a month you will start to the see the difference. Don’t forget to have fun! Have a stop watch with you. If you are taking breaks in between workouts, you’re probably not building the same muscle you could be without taking breaks!

Just a side note, for those of you who don’t already know, we are currently in the process of making a 6 day a week, 15 minute daily program. Sign up for our email list (on the sidebar) and we’ll let you know when that’s finished!

THE WORKOUT:

-One Leg Push-ups – max reps x 30 seconds each leg up (do about same reps with both legs up)
-Tricep Extensions (hands behind back on table) – max reps x 30 seconds
-Pull-ups – max reps x 30 seconds
-Chin-ups – max reps x 30 seconds
-Handstand Push-ups OR Pike Circles – max reps x 30 seconds
-BW Side Laterals – max reps 30 seconds each arm
-Push-ups – max reps 30 seconds
-Squats – max reps x 30 seconds
-Hip Thrusters – max reps x 30 seconds
-Explosive Lunges – max reps x 30 seconds each leg
-Lateral Lunges – max reps x 30 seconds each leg
-Pull-ups – max reps x 30 seconds
-Back Extensions – max reps x 30 seconds
-Single Leg Thrusters – max reps x 30 seconds
-Knee Get Ups – max reps x 30 seconds
-Drop Squats – max reps x 30 seconds
-Tricep Push-ups – max reps x 30 seconds
-Single Foot Calf Lifts – max reps x 30 seconds
-Sissy Squats – max reps x 30 seconds
-Sit-ups – max reps x 30 seconds
-Crunches – max reps x 30 seconds

Ab and Core Workout – Great for Building a Strong Core and Six Pack

I’ve done a lot of varieties of ab and core exercises. This seems to be the best I’ve done so far. Obviously there’s always going to be ways to improve and get better, but this is about as good as it gets.

Build a strong core and maybe even a six pack while you’re at it. Push yourself through the abdominal workouts. Make sure you are using your abs and core to do the workouts. If it’s not hurting, you’re probably not getting better.

Here’s our list, try to do them without stopping. If it is getting easy, add in more reps, or maybe go through them a second time! That sounds like fun, right?

Custom Arm Out Planks x 10 reps

Start out in a plank position. Reach one arm forward then back. Hold the plank position for a second, then reach the other arm forward and back. That is one rep.

Custom Reverse Leg Kick Planks x 10 reps

Stay in plank position. Bring one leg up your side up towards your chest and then back down. Then bring your other leg up your side towards your chest and back down. That is one rep.

Side Planks x 10 reps

(You can do this one with or without a dumbbell)
Start out in side plank position. Holding the dumbbell in your hand, raise it up towards the sky. Now bring it back down towards the floor and underneath your body. The final movement should be a slight twist of the body before bringing the dumbbell back up. Do this for both hands.

Bicycle Pedals (Knees to Elbows) x 60 reps

Lie on your back with your hands behind your head. Feet should be slightly off the floor. Now go in a back and forth motion, touching your right elbow to your left knee, and vise versa. One elbow to knee is one rep.

Reverse Crunches x 20 reps

Lie on your back with your arms to your sides. With your knees bent the whole time, bring your knees in towards your body and raise to the sky. Think of a crunch, but backwards.

Sit-Ups x 20 reps

Nothing unusual about these. I do have a couple tips though: 1) Try to keep your feet on the floor without weights (works the core more) and 2) Keep your arms pressed across your chest the whole time.

 

Obliques

 

Side to Side Twisters x 60 reps

Sit up on the floor with your feet slightly raised off the floor and hands in prayer formation. Keeping your feet off the floor throughout, bring your hand from side to side touching the floor on both sides. One floor touch is a repetition.

Side to Side Crunches x 60 reps

Lie down with your hands to your side and knees bent up. Your feet are on the ground. Take your head slightly off the floor. Now reach your right arm to your right foot then back. Now your left arm to your left foot. 30 reps for each side.

I guarantee this workout will enable your to get a six pack. If you want a little extra help or want to try something new, also try this bad boy out:

Four Day Gym Plan – Full Body Workout Plan

If you’re looking for a simple workout to start working your full body out, here’s a good start. Obviously, everybody is working out for a different reason, and there is no one right way to workout. This gives you the most simple workouts to most of the main muscles in your body.

If you are unable to do one of the exercises because of injury or any other reason, be sure to do some research before working out to make sure that working out other parts of your body is healthy and will not cause any problems, such as lob-sided muscles.

Are the workouts are getting easy, move up to bigger weights or more reps depending on the type of muscle you want to build. If you are new to working out, be sure to research correct form before starting. This is the biggest mistake people make, working out without using correct form. It can create lob-sized muscles, injuries, and might not even be doing any working of the muscles at all.

…In a hurry and don’t have much time? Do every other workout or check out our quick 15 minute daily workout here: 15 Minute Daily Workout.

Or if you can only do two days a week, try our Two Day Full Body Workout Plan.

Day 1: Chest, Triceps, Biceps

-Bench Press 3 sets x 10 reps
-Dumbbell Bench Press – 3 sets x 10 reps
-Push-ups – 3 sets x 20 reps
-Tricep Reverse Dumbbell Curl – 3 sets x 10 reps
-Skull Crushers – 3 sets x 10 reps
-Dumbbell Hammer Curls – 3 sets x 10 reps
-Dumbbell Curls – 3 sets x 10 reps
-Barbell Curls – 3 sets x 10 reps

Day 2: Legs, Abs

-Squats (please, please make sure form is correct!) – 3 sets x 10 reps
-Barbell Deadlift – 3 sets x 10 reps
-Stationary Dumbbell Lunges (forward + backward = 1 rep) – 3 sets x 10 reps
-Barbell Glutes to the Sky – 3 sets x 10 reps
-Hamstring Leg Curls – 3 sets x 10 reps
-Quad Leg Extensions – 3 sets x 10 reps
-Calf Raises – 3 sets x 10 reps
-Ab/Core: Click here to see our ab workout

Day 3: Back, Shoulders

-Pull-ups (palms away) – 2 sets x max reps
-Chin-ups (facing palms) – 2 sets x max reps
-Widegrip Pull Down – 3 set x 10 reps
-Lat Pull In (back machine) – 3 sets x 10 reps
-Incline Bench Press – 3 sets x 10 reps
-Dumbbell Shoulder Press – 3 sets x 10 reps
-Dumbbell Shoulder Raise – 3 sets x 10 reps
-Dumbbell Trap Shrug – 5 sets x 10 reps

Day 4: Mix

-Bench Press – 3 sets x max rep
-Dumbbell Shoulder Press – 3 sets x max rep
-Pull-ups – 2 sets x max rep
-Chin-ups – 2 sets x max rep
-Squats – 3 sets x max rep
-Barbell Deadlift 3 sets x max rep
-Ab/Core: Click here to see our ab workout (Have extra time? Go through the ab workout twice. No pain No gain)

Two Day Workout Plan – Actually Get Ripped Only Working Out Twice a Week

Interested in getting that beach body but only have two days per week to workout? This plan will help! It focuses on the core muscles of the body while still toning the rest of them. It may not be as easy to get bigger and more toned muscles working out less, but that doesn’t mean we shouldn’t try.

“You can’t get ripped only working out two days a week” is a myth. I have gone the two day per week workout throughout several times in my life, especially during sports seasons. I maintained my body weight along with my muscles, so don’t tell me it’s not possible.

What this workout will go through is the major muscles twice a week and the rest once a week. The reason for this is because a lot of the other muscles get work in through the other workouts. If you are working out two days in a row, you can do these workouts, but not how they weren’t meant. This workout is designed to have at least one day of break in between workouts.

THE WORKOUT:

Day 1:
Bench Press – 3 sets x 10 reps
Inclined Bench Press – 3 sets x 10 reps
Dumbbell Shoulder Raises – 3 sets x 10 reps
Seated Hamstring Curls – 3 sets x 10 reps
Seated Quad Extensions – 3 sets x 10 reps
Dumbbell Hammer Bicep Curls – 2 sets x 10 reps
Dumbbell Bicep Curls – 2 sets x 10 reps
Pull Ups – 3 sets x max reps

Day 2:
Barbell Squats – 3 sets x 10 reps
Dumbbell Bench Press – 3 sets x 10 reps
Barbell Deadlift – 3 sets x 10 reps
Tricep Skullcrushers – 3 sets x 10 reps
Calf Raises – 3 sets x 10 reps
Pull Ups – 3 sets x max rep
Chin Ups – 3 sets x max rep
Back Pulldown – 3 sets x 10 reps

Throw in our intense ab workout whenever you want. Do it after one of the workouts, or even after both!

Resistance Band Workout – List of Full Body Workouts

Tired of bad joints? Want something different? Want to start or continue to build muscle? Well this might just be the solution for you.

Don’t have any bands? Buy them here:

Resistance bands are a great way to keep those joints healthy while still being able to build and maintain muscles.

What muscles can you build with these? Here you go…

Workouts

Chest: Push-outs
Place the resistance band handles in your hands while the middle of the bands is in the crack of a door or around a pole. Put the handles at your chest, just inside the shoulders and push out away from the body. Push out until the elbows are extended out fully, then bring them back in towards your chest.

Biceps: Curl ups

Place the handles in your hands while the middle of the bands is under your feet. The handles should be below the waist to start and then brought up towards your shoulders while keeping your elbows in the same place. The elbows should never move and are used as a pivot point.

Triceps: Pull/push downs
Place the handles in your hands while the middle of the bands is in front and above you on top of a door. Use your elbows as the pivot point for movement, keeping them in the same place the entire workout. Pull or push down until your elbows are locked, then slowly bring the bands back, and repeat.

Shoulders: Deltoid raise
Place the handles in your hands while the middle of the bands is under your feet. Start by relaxing your arms and hands, resting them on your sides. Slowly push your arms up while keeping your elbows locked.
Rotator cuff: Place one of the hands in your hand while wrapping the middle of the bands around a pole or at shoulder height of a door. Start with your elbow bent 90 degrees and your body sideways to the pole/center of the band. Slowly move your hand from the side of your body towards your chest and back. Keep your elbow at a 90 degree angle the entire exercise.

Traps: Shrugs
The bands need to be tight on this one because the range of motion is very small. Grip the handles at your sides, in a relaxed arm and hand position. The middle of the resistance bands are under your feet. Keep your elbows locked throughout the exercise and keep your arms at your sides. Slowly shrug your shoulders upwards, then back down. Go as high as you can.

Lower back: Dead lift
Step on the bands with feet at shoulder length apart. Hands on handles about shoulder length apart as well. Back straight (don’t slouch back!). Knees are bent to begin motion with butt sticking out. Begin by using your legs (not your back) to push upwards until your knees are locked. The very last motion should be your back arching back. Go down the same way you came up, small motion with back at start, unlock knees, bend knees down, stick butt out, BACK STRAIGHT.

Quads: Leg Press
Place bands in hands at sides while laying with back on ground and feet up with knees bent. The middle of the bands on bottom of feet (best with shoes). Push legs out while keeping handles in same place. Upper body should not move at all during this exercise.

Calves: Upward calf
Place bands in hands at sides. Middle of bands under your feet. Bands should be very tight because motion is little. Keeping your toes on the ground, push the heels of your feet upwards as high as they can go. Hold at the top for a second before letting them back down.

Quads/Hamstrings: Wall Squat
Place middle of bands on bottom of door crack. Place handles in your hands just above your shoulders. Feet should be 10-20 inches away from door. Knees are point of rotation. Back kept straight throughout exercise. Start with knees bent, push up until knees almost locked, come back down slowly.

Hamstring: Hamstring curls
Lay flat on your stomach. Place middle of bands under door in crack. Bands handles are around foot. Use knee as point of rotation. Pull legs under knees up and in towards rest of body, then release back.

Four Day Home Workout – No Weights! – Build Muscle at Home

Hey look! A way to get ripped at home! You don’t even needs weights. Whether you are a teen, mom, dad, and/or athlete, this workout is great for all. It doesn’t take time to set up and is easy to follow for anyone.

If the workouts are getting easy, look into adding more resistance. We have a resistance band workout here that makes the workouts harder and tacks on more muscle. And the nice thing about that is that it’s cheap, and it can still be done 100% at home!

Here’s the workout. Have fun with it and push yourself! Remember: No pain. No gain.

Day 1: Chest, Triceps, Biceps

-One Leg Push-ups – 3 sets x max reps
-Close Grip Push-ups – 3 sets x max reps
-Regular Push-ups – 3 sets x max reps
-Tricep Extensions (hands behind back, on table) – 3 sets x max reps
-Tricep Extensions (hands in front, on wall) – 3 sets x max reps
-Bicep Bodyweight Curls (door frame) – 3 sets x max reps
-Bicep Object (chair?) Curls (may sound funny, but hey!) 3 sets x max reps

Day 2: Legs, Abs

-One Legged Squats – 3 sets x 10 reps (each leg)
-Wall Sits – 3 sets x 1 minute (20 second break in between sets)
-Drop Squats – 30 reps x no rest
-Knee Getups – 30 reps x no rest
-Explosive Lunges – 3 sets x 10 reps
-Leg Thrusters – 3 sets x 10 reps
-Sissy Squats – 3 sets x 10 reps
-Single Leg Thrusters – 2 sets x 10 reps (each leg)
-Single Leg Calf Lifts – 3 sets x 10 reps (each leg)
Click here for our ab workout (shouldn’t take long)

Day 3: Back, Shoulders

-Pull-ups – 2 sets x max reps
-Chin-ups – 2 sets x max reps
-Pike Push-ups – 3 sets x max reps
-Prone Reverse Fly – 3 sets x max reps
-BW Side Lateral – 3 sets x max reps
-Superman – 3 sets x hold until failure
-Pull-ups – 2 sets x max reps
-Chin-ups – 2 sets x max reps
-Lower Trap Dips – 3 sets x 10 reps
-Rear Deltoid Raises – 3 sets x max reps

Day 4: Mix

-One Legged Push-ups – 3 sets x max reps (each leg)
-Pike Push-ups – 3 sets x max reps reps
-Pull-ups – 2 sets x max reps
-Chin-ups – 2 sets x max reps
-One Legged Squats – 3 sets x max reps
-Superman – 3 sets x hold until failure
-Tricep Push-ups – 3 sets x max reps
-Prone Reverse Fly – 3 sets x max reps
-Ab/Core – Click here for our ab workout